I receive a newsletter each week from Yoga Flavored Life. I wanted to share the following information regarding yoga poses that help our posture. A Yoga Sequence for Better Posture Begin on all fours (tabletop position). 1. Downward Facing Dog Curl your toes under and press up into downward facing dog. Start with knees bent. The intention here is to create length in your spine. Walk your dog, lifting each heel. Come to stillness and hold for 3-5 breaths. You may start to take the bend out of your knees. 2. Rag Doll From down dog, walk your feet to the front of your mat. Inhale and lift halfway creating length. As you exhale, fold your torso over your legs. Keep knees slightly bent. You can tuck fists into opposite elbows. Allow your weight to roll forward slightly into the balls of you feet and feel your spine lengthening. 3. Tree Pose Draw one foot up and place the sole against the ankle or inner thigh of the opposite leg. Toes of the lifted leg are pointing toward the floor. Bring your hands to your heart. It helps to think of pressing the foot into the thigh while at the same time pressing the thigh into the foot. Extend the rown of the head toward the ceiling. Softly gaze at a point about 4 feet in front of you. Hold for 5 breaths. Do the other side. 4. Locust Variation Lie on your stomach. Press the tops of your feet into the floor. Bring hands under your shoulders, arms bent, elbows drawing towards one another. Inhale, lift the chest, lift the legs and open them wide. Exhale, keep your legs lifted and stay lifted and bring your knees together. Inhale and open the legs wide again. On your next exhale bring the legs together and lower to the starting position. Repeat two more times. A Yoga Sequence for Better Posture Begin on all fours (tabletop position). 1. Downward Facing Dog Curl your toes under and press up into downward facing dog. Start with knees bent. The intention here is to create length in your spine. Walk your dog, lifting each heel. Come to stillness and hold for 3-5 breaths. You may start to take the bend out of your knees. 2. Rag Doll From down dog, walk your feet to the front of your mat. Inhale and lift halfway creating length. As you exhale, fold your torso over your legs. Keep knees slightly bent. You can tuck fists into opposite elbows. Allow your weight to roll forward slightly into the balls of you feet and feel your spine lengthening. 3. Tree Pose Draw one foot up and place the sole against the ankle or inner thigh of the opposite leg. Toes of the lifted leg are pointing toward the floor. Bring your hands to your heart. It helps to think of pressing the foot into the thigh while at the same time pressing the thigh into the foot. Extend the rown of the head toward the ceiling. Softly gaze at a point about 4 feet in front of you. Hold for 5 breaths. Do the other side. 4. Locust Variation Lie on your stomach. Press the tops of your feet into the floor. Bring hands under your shoulders, arms bent, elbows drawing towards one another. Inhale, lift the chest, lift the legs and open them wide. Exhale, keep your legs lifted and stay lifted and bring your knees together. Inhale and open the legs wide again. On your next exhale bring the legs together and lower to the starting position. Repeat two more times. 5. Child’s Pose Kneel on the floor, sitting back on your heels. Take a deep inhale, then as you exhale, fold forward (butt stays on your heels) and stretch your arms our in front. Rest your forehead on the floor. Keep your arms outstretched or bring them down by your side, palms face up. Take 5 few deep breathes. 6. Seiza (Hero’s Pose) From child’s pose, curl up and sit back on your heels. You may sit on a bolster or block. Rest your hands on your thighs. Close your eyes. Take a few moments to settle in. Bring your awareness into the room. Lengthen the crown of your head toward the ceiling; chin slightly tucked, shoulders relaxed. Hold for 5 breathes or longer.
Posted on: Thu, 23 Oct 2014 12:03:02 +0000
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